Activity - Steps per 15 Minutes
Walking 3 mph - 1500Walking slow - under 2 mph - 909
Walking slow - 2 mph - 1136
Walking 3.5 miles per hour - 1727
Walking 4 miles per hour - 2273
Walking 5 miles per hour - 3636
Racewalking - 2955
Aerobic dance - 2955
Backpacking - 3182
Badminton - 2045
Ballroom dancing - fast - 2500
Ballroom dancing - slow - 1364
Basketball - shooting baskets - 2045
Basketball game - 3636
Bicycling - 3636
Bicycling fast - 5455
Bicycling under 10 mph - 1818
Billiards/pool - 1136
Bowling - 1364
Calistentics - vigorous - 3636
Calisthenics - light to moderate - 1591
Canoeing - 1591
Children's playground games - 2045
Circuit training - 3636
Climbing - rock or mountain - 4091
Cooking - 909
Croquet - 1136
Fencing - 2727
Fishing - 1364
Football - 3636
Frisbee - 1364
Gardening - 1818
Golf - 2045
Gymnastics - 1818
Handball - 5455
Health club exercise, general - 2500
Hiking - 2727
Hiking - orienteering - 4091
Hockey - field and ice - 3636
Home/auto repair and shop tasks - 1364
Horseback riding - 1818
House cleaning - 1364
Hunting - 2273
Ice Skating - 3182
Inline skating - 5455
Jazzercise - 2727
Jogging - 3182
Jogging on mini-trampoline - 2045
Jump rope - 4545
Kayaking - 2273
Kickball - 3182
Lacrosse - 3636
Lawn bowling, shuffleboard - 1364
Lawn mowing -power mower - 2273
Martial arts - 4545
Minature golf - 1364
Punching bag - 2727
Raking lawn and leaves - 1818
Raquetball - 3182
Roller skating - 3182
Rowing machine - 3182
Rowing machine, vigorous - 3864
Rugby - 4545
Running - 5 mph - 12 minute miles - 3636
Running - 6 mph - 10 minute miles - 4545
Running - 7 mph - 8.5 minute miles - 5227
Running - 8 mph - 7.5 minute miles - 6136
Sailing, boat and board, windsurfing - 1364
Scuba diving - 3182
Shopping - 1045
Sitting - 455
Skateboarding - 2273
Ski machine - 3182
Skiing - cross country - 3636
Skiing - downhill - 2727
Skimobiling - 3182
Sledding - 3182
Snorkeling - 2273
Snowmobiling - 1591
Soccer - 3182
Softball - 2273
Square dancing - 2045
Squash - 5455
Stairmaster - 4091
Stationary bicycling (moderate effort) - 3182
Stationary bicycling (vigorous effort) - 4773
Step aerobics - 4091
Stretching, yoga - 1136
Surfing - 1364
Swimming laps - moderate - 3182
Swimming laps - vigorous - 4545
Swimming leisurely - 2727
Table tennis - 1818
Tai chi - 1818
Tennis - 3182
Volleyball - 1818
Water aerobics - 1818
Water aerobics - 1818
Water jogging - 3636
Water polo - 4545
Waterskiing - 2727
Weight lifting, moderate effort - 1818
Weight lifting, vigorous effort - 2727
Wrestling - 2727
Yoga - 1136
Step Equivalents:
Steps per Minute by Activity
Steps per 30 Minutes by Activity
Steps per 60 Minutes by Activity
This chart is based on MET - Metabolic Equivalents of various physical activities. References: AINSWORTH BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. Compendium of Physical Activities: An update of activity codes and MET intensities. Med Sci Sports Exerc 2000;32 (Suppl):S498-S516.
AINSWORTH BE, Haskell WL, Leon AS, Jacobs DR Jr, Montoye HJ, Sallis JF, Paffenbarger RS Jr. Compendium of physical activities: Classification of energy costs of human physical activities. Med Sci Sports Exerc 1993; 25:71 80.
